May 7, 2019

7 Fruits You Can Enjoy on Keto

We all know that the keto diet can help increase your chances of weight loss. But if you don’t eat the right kinds of fruit, and in the right amount, you may kick yourself out of ketosis and end up back at square one!

So many people see fruit as ‘natures candy’ and as a ‘health food’ which can aid weight loss. For those of us following a keto diet however, this is not the case. Fruit is very high in sugar and sugar ultimately means carbs. Yes people, sugar is just a fancy name for carbs 😵. A freshly squeezed glass of OJ can have as many as 30g of carbs in it and while it is delicious and full of vitamin C, it will most definitely kick you out of ketosis 🍊🍊🍊.

What is Ketosis again?

Ketosis is a natural metabolic state which causes your body to burn fat for energy rather than carbs. This happens because usually on the keto diet you are taking in fewer than 30g of carbs per day. In order to stay in keto and burn fat you MUST keep the carb count low.

So……. does that mean I can never have fruit again on keto? Am I destined to live a dull and fruitless life? Well, thankfully not all fruits are high in sugar and so with the right picks, you can enjoy fruit on a keto diet. You just need to school yourself on which fruits are a good and then enjoy them in moderation 🍋🍎🥝🍒

Read on to find out which ‘7 Fruits You Can Enjoy on Keto’.

 

1. Avocados 🥑

Avocado

 

Yes, I am also reeling in this revelation that avocados are in fact a fruit and a damn good keto one at that 😯 Not only does a half of an avocado contain a glorious 15g of heart-healthy fat, but it has less than 2g of net carbs. Avocados are great for thickening smoothies and are delicious mashed on some keto friendly bread topped with a fried egg!

 

2. Blackberries 🍇

Blackberries

 

A half a cup serving of blackberries contains 4g of carbs. For a delicious keto breakfast you could try a blackberry smoothie! Blend everything until thick and enjoy!

  • ✔ 1/4 avocado
  • ✔ 1/4 cup frozen blackberries
  • ✔ 1/4 cup unsweetened coconut milk (the full-fat kind)
  • ✔ 1 cup cold water
  • ✔ Ice

 

3. Rhubarb 🌸

Rhubarb

 

I love rhubarb and custard flavoured sweets. That slightly tart rhubarb with the sweet and creamy custard is just heaven. A half cup serving of rhubarb contains only 1.7g of carbs 😯. You can enjoy it raw, roasted or pureed. You could also bake a rhubarb pie like this one!

 

4. Raspberries 🌟

Raspberries

 

A half a cup serving of raspberries sets you back about 3.3g of net carbs. Toss them in a salad, or, even better, whip up heavy whipping cream and toss a few berries on top for a keto-friendly dessert. Better yet, have you tried Raspberry Keto Eton Mess? Find the full recipe here.

5. Strawberries 🍓

Strawberries

 

Strawberries are my favourite fruit. I love dipping them in dark chocolate or just making a creamy strawberry smoothie such as this one. Half a cup has 4g of carbs and is perfect served with a dollop of whipped cream 😍

 

6. Peaches 🍑

Peaches

 

A juicy and sweet treat, peaches don’t actually have that many carbs. In fact  100g of peaches has only 9.5g of carbs. Peach Cobbler anyone?

  • ✔ 3 fresh ripe peaches, sliced
  • ✔ 2 tsp tapioca starch optional
  • ✔ Sprinkle of cinnamon
  • ✔ Sprinkle of pure stevia powder
Topping:
  • ✔ 1 1/2 cups almond flour
  • ✔ 1/4 cup coconut oil
  • ✔ 2 Tbs coconut milk
  • ✔ 1/8 tsp pure stevia
  • ✔ 1 Tbs ground flaxseed
  • ✔ 2 Tbs water
  • ✔ Pinch of pink salt

For full recipe click here.

 

 

7. Watermelon ✨

Watermelon

 

Watermelon has roughly 7g of carbs per 100g serving. It’s the perfect fruit for snacking on on a hot summers day and once you know your portion size you can relax and enjoy it. There’s also the option of making a delicious low carb watermelon cocktail 😬 Just add to the blender and blitz to make two yummy low carb cocktails!

  • ✔ 1 cup watermelon diced
  • ✔ 1 tbs rum
  • ✔ 1 tsp lime juice
  • ✔ 1 tsp liquid sweetener eg liquid Stevia
  • ✔ ice
  • ✔ club soda or seltzer water

 

Keto FruitsTips and Tricks 🔥

✔ Weigh your fruit so as that you are consuming carbs accurately.

✔ A little goes a long way- a half cup of strawberries is more than enough as a sweet snack.

✔ Stick to the list of low carb fruits ‘7 Fruits you can enjoy on keto’.

 

Thanks for reading

Natasha 💗